WOD / Blog
08 November 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP across the 5 sets. Lift on 2-minute clock. WOD: 3 Rounds, Each for Time: 30 Deadlifts 20 Hang Power Cleans 10 Thrusters *Rest 3 min between rounds. *Increase weight each round as prescribed […]
07 November 2023
Warm up: Coach’s Choice Strength/Skill: Split Jerk 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP across the 5 sets. Lift on a 2-minute clock. WOD: 27 Minute AMRAP Max Calories Machine of Choice @ Min 0, 9 and 18: Perform 30 Alternating Dumbbell Snatches (50/35)(35/20) @ Min […]
06 November 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat + Back Rack Lunge + Back Squat 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP in the complex: one back squat, 2 alternating back rack lunges, one back squat. Back Squat + Back Rack Lunge + Back Squat 10 x 1 Stimulus/Focus: Use 80% of your heaviest […]
04 November 2023
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
03 November 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean + Power Jerk 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 70% of your push jerk. Complete one complex every two minutes for 5 rounds. Get AHAP. WOD: 21-18-15-12-9-6-3 For Time (18 Minute Cap) Kettlebell Swings (1.5/1)(1/25#) Burpees to Target Stimulus/Focus: There is nothing […]
02 November 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 1 x 5 Stimulus/Focus: Spend 10 minutes getting to a heavy 5 for the day. 3 Rounds (10 Minute Cap) Max Effort Unbroken Floor Press Reps (80% of Today’s Heavy 5) Stimulus/Focus: You have 10 minutes to use. Complete three sets of max effort unbroken floor press reps […]